Category: Basic Kettlebell Drills

(guest article) 4 Tips for Pain Free Kettlebell Work

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Today’s article is an excerpt from Chandler Marchman’s MetCon-6 training manual.

I thought these tips were super useful, so wanted to pass along.

– Forest

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4 Tips for Pain Free Kettlebell Work
excerpt from – MetCon-6

One of the big reasons that so many lifters shy away from kettlebell training is that they have had a painful experience with them. This pain most commonly is experienced on top of the forearm (just above the wrist) because of either the kettlebell resting improperly on top of the forearm during movements where the kettlebell remains fixed exercise, or because during the more ballistic movements the kettlebell crashes down on said spot. There are a few simple steps you can take that will help you fix this issue though.

1. Grip handle in the palm of your hand (NOT in your fingertips) with your wrist in a neutral position.

By griping the kettlebell in this “wrist cocked” manner, not only will you eliminate any hyperextension (bending back) in your wrist that might cause joint pain, but you will also eliminate any power leaks that occur when you’re unable to transfer optimal amounts of force into the kettlebell that you’re trying to apply force into.

2. DON’T “gorilla grip” the bell during ballistic movements.

Normally, you want to grip the handle of the kettlebell as tightly as possible while keeping your wrist in the cocked position. But when you perform either a clean or snatch, the handle of the kettlebell must be able to rotate inside your hand so that you can use the “pull & punch” maneuver to prevent it from crashing on top of your forearm. This is impossible to do with a gorilla grip on the bell.

So, keep the handle in the palm of your hands with a handshake strength grip so that you maintain control of it, but also allow it to rotate freely inside your hand when you need to “catch” the kettlebell during either the clean or snatch.

3. “Tame the Arc”

By retracting and depressing your shoulder blades during both the clean and the snatch (the only movements that require you to transition from the kettlebell in the normal grip position to lying on top of the forearm), you will be able to shorten the path that the kettlebell travels in, and create a more stable and controlled environment for the kettlebell to travel in.

4. Move the kettlebell around your wrist, not your wrist around the kettlebell.

This is the “pull & punch” move that I told you about earlier that during the clean and snatch allows you to avoid the kettlebell crashing down on your arm. What you’ll want to do is while “taming the arc” via retraction and depression of your shoulder blades (thus shortening the loopy trajectory of the bell path AND increasing your control of the kettlebell in space), propel the weight up by driving your hips forward, and while this propels the weight forward and up, pull your elbow back and punch your wrist through to “catch” the bell softly against your arm.

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If you found these tips helpful, be sure to also check out the full Met-Con 6 program at the link below:

MetCon-6

(new video) 5 Minute Kettlebell Swing Workout

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This short kettlebell workout seems simple – and it is! – but it’s also quite the challenge.

You’ll get around 100 total swings in, a nice cardio spike, and a great chance to work on your kettlebell form.

This is PERFECT to use at the end of your existing workout to finish strong.

Or, if you’re pressed for time, you can even use it as a stand-alone “mini” conditioning session.

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5 Minute Kettlebell Swing Workout

YOUR CHOICE:

– two hand swings
– one hand swings

Set the timer for 5 minutes.

First 30 seconds, you’ll do two hand OR one hand swings.

Second thirty seconds, you’ll do some “active recovery” (run in place or jumping jacks).

Repeat for 5 minutes total.

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FREE BEGINNER’S GUIDE TO KB TRAINING

In my Beginner’s Guide to Kettlebell Training, you’ll learn the basics of the safe and effective KB training. You’ll also get a sample workout to hone your skills.

Get it free for a limited time at the link below:

http://forestvance.com/beginnerskbguide

(video) Best KB Exercise to Prevent Shoulder Pain?

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What is the best kettlebell exercise to prevent shoulder pain?

I would argue that it is the Turkish Get Up.

IMPORTANT – the exercise must be done in a pain-free range of motion. This should go without saying, but it should be noted that any exercise that causes you pain, should be avoided.

The TGU is so good for preventing shoulder pain as it moves you through a broad range of motion, while the rotator cuff muscles are firing and stabilizing the entire time.

The weight bearing positions in the exercise are also great for scapular stability and strength.

IMPORTANT – get the technique right, go slow, and break the movement down into “steps”.

Watch the video below to see how:

And check out the program on the next page for a complete plan to help you fix your shoulder pain:

NEXT PAGE =>> Fix My Shoulder Pain

To your success! –

– Forest Vance, MS
Certified Corrective Exercise Specialist
ForestVance.com

KB Snatch Troubleshoot – 3 Tips (new vid) + Last Call for 42 Day KB Shred “Cohort 2”

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The kettlebell snatch is a total body exercise that develops the entire posterior chain of the body (glutes, back, hamstrings) … while building power, strength, and conditioning, all at the same time!

But learning safe and effective form can be tricky.

In today’s video, I share a few short clips from a recent KB workshop I did to help you troubleshoot your technique.

The main points are:

1 – Aggressively spear your hand through at the top

The more you can aggressively bring your hand TO the KB as it comes around the top, the better quality the move, and less impact there will be.

2 – Keep the arc close to the body

Keep the arc of the KB close to the body throughout the movement.

Try practicing this one from the top of the movement down, as shown in the video.

3 – No corkscrew

In HardStyle kettlebell training, we do NOT corkscrew the KB on the way up or the way down. It flips straight over the hand / wrist.

Be sure to watch the full video to see all of these techniques demonstrated.

And let me know if they help with your kettlebell snatch technique!

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Last call for 42 Day KB Shred – “Cohort 2”

In case you haven’t heard, we had a LOT of people get on board for the 42 Day KB Shred Challenge that kicked off last week, on January 2nd.

We are getting reports of two, three, four, as much as five pounds of weight loss … after just ONE WEEK of consistent training, following our meal plan, and plugging into our online community.

But there were also quite a few folks who applied a little late, and weren’t able to get signed up in time for the January 2nd start date.

So, we are going to offer something we’ve NEVER done before. We are going to do a “2nd cohort” for the 42 Day Kettlebell Shred Challenge, starting this coming Monday the 14th.

If you missed the January 2nd start date, this is your chance to get in on the fun!

But hurry! – we are starting TODAY, so we need your application ASAP, so that we can review it and get you signed up.

Details and submit your application at the link below:

42 Day KB Shred Challenge “2nd Cohort” – starts today, Monday, January 14th

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Here’s to your kettlebell training success! –

– Forest Vance
ForestVance.com

[new video] Learn the Kettlebell Snatch

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Today’s video was filmed at one of my recent Kettlebell Basics workshops.

In it, you will learn the basics of the snatch, in about 3 minutes!

First, watch the first 30 seconds of the video to see what the full movement looks like, to see what we are working towards:

Then, we are going to break the movement down into pieces / steps.

When you order Kettlebell GAINZ 2.0 this week, you’ll also get my 28 Day KB Body Revival workout FREE. Click here to get it now.

When you are first learning the exercise, start with a lighter kettlebell, and you can work the weight up from there.

We are going to start with one hand swings first, doing a few reps of those, making sure your form is dialed in there, getting your body warmed up a bit and ready to go.

The next step is what we call a “high” one hand swing. Instead of bringing the ‘bell to waist or chest level, as you would in the standard Russian swing, you bring it to about eye level. And, you are also going to turn your pinky towards the ground slightly at the top of the movement. Watch the video to see exactly what I’m talking about.

If you do nothing, you’ll wake up tomorrow, and you’ll be in the exact same place you are today. Or you can get started on Kettlebell GAINZ 2.0, and start building the best version of yourself, TODAY. Click here to get it now.

Now we’re going to do the same thing, but we are going to slightly pull the hand in to the body at the top of the move. You need to get the KB closer to your frame so that you can make your move for the snatch.

NOW – last step before we do the full movement! – I want you to clean the KB to the shoulder, and press it over your head. Then we are going to snatch from there. Flip the ‘bell out of the top of the move, pull it towards your body, land in the bottom position, then reverse the motion and snatch the KB to the top – keeping everything in mind we’ve worked on so far.

Once you get the feel for these “top-down” snatches, you can try the move from the standard starting position on the floor.

And viola! You just learned the kettlebell snatch 🙂

To your success!

– Forest Vance

PS – Like this video? Your next step is easy. Get started on my exciting new 6 week kettlebell training plan, Kettlebell GAINZ 2.0:

http://bit.ly/kbgainz2

Your success depends on following a tested, proven workout like it!

[guest post] Kettlebell Workout for Women Over 40

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Today’s article and workout is from Sarai White, coach at FVT Worldwide, and who you’ll be working with in Forever Strong – Elite Coaching for the 40+ Woman!

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At this point, most of us have seen amazing examples of female athletes absolutely dominating. So it’s apparent that being a woman is not at all limiting, and that we can pretty much do anything we put our minds too.

However, there is one factor that seems to still be stuck in our heads: AGE.

There’s something about hitting the big 4-0, 5-0 and beyond that makes a lot of women feel like they can’t do all the things that younger women can do.

I hear it all the time when working with a new client “ I’m 45, 48, 53, ect, this body can’t do that anymore!”

These are the same women that with consistency and a mindset shift have gone on to crush their strength goals while working with me. They are deadlifting more weight, running faster, and being more athletic than they ever thought possible at “their age”.

The truth is, age is a factor, but not a limiting factor. What it is, is something that needs to be worked in and accounted for in the overall plan on how to hit your goals and beyond.

For instance, how you warm up and mobilize most likely needs a bit more attention. No doubt you have specific and unique ways in which your body moves or has trouble moving, that you should spend more time addressing in your warm-up.

The rate at which you progress moves may need to be shifted. Perhaps taking an extra round to break things down a bit more so that your muscles and joints can get warmed up and ready to move the way you want them to safely.

You also will perform your best if you give attention to your recovery between sessions. Things like stretching, foam rolling, fascia work or even a weekly yoga class.

Here is an example:

Kettlebell Workout for Women Over 40

WARM UP

3 rounds of:

Cardio move that works for your body (jumping jacks, high knees, jump rope) – 50 seconds
Slow spiderman crawl -8/ea side
Down dog to Childs pose -5
Instep taps – 8/ea side

MAIN WORKOUT

This workout is made up of combo moves. It’s not unusual for them to feel awkward in the beginning even if you are already training with KB’s.

A good way to progress this workout, is to do all of the moves separately to make sure that you have a solid foundation before combining them into these fast paced combos.

It might look something like this:

(round one)

KB snatch – 5/ea
Reverse lunge – 5/ea
Basic 2-hand KB Swing – 10 reps
KB Floor press – 5 then into Turkish sit up 5, repeat on other side
1-arm RDL – 5/ea
1-arm KB Bent over row

(round two)

If you are feeling comfortable with all the moves start to combine them. You can jump right into combining all the moves, or still leave separate any moves that might need a bit more technique refinement:

Kettlebell Snatch to lunge 6/ea
Lateral walking KB Swing 8/ea
KB floor press to Turkish Sit-up 8/ea
KB 1-arm RDL to bent over Row 8/ea

Complete 4 Rounds AFAP (as fast as possible), resting as needed to maintain proper form.

RECOVERY

When you are done, you can do the same moves in the warmup, minus the cardio move, as a great post-workout stretch. It would also be beneficial to spend just 3 minutes foam rolling all the major muscle groups.

Watch the video that shows you how to do the workout HERE => https://instagram.com/p/BamnnKpD48x/

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Once all of this is dialed in, there is no limit to what your body can do. I have seen this over and over again as I’ve worked with thousands of women in the last 11 years.

Don’t even let anyone, including yourself, tell you that you can’t do something just because of the number of years you’ve lived on this earth. Get after it!

– Sarai White

PS – I’d love to work with you to develop a 100% customized plan for YOU. Details on “Forever Strong – Elite Coaching for the 40+ Woman” at the link below:

Forever Strong – Elite Coaching for the 40+ Woman

15 Minute At-Home Kettlebell + Bodyweight Workout

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Do you ever think about working out … know that you SHOULD be working out … but just can’t motivate or find the time or simply make it happen?

My greatest tip for you is to start small. Take baby steps. But just get started. TODAY.

You don’t always have to make exercise this big production where you have to get yourself ready and go to the gym and fight traffic and find parking … and then figure out what to do when you’re there and work hard and be uncomfortable … not to mention miss out on social time or family time or whatever else … and then drive home and spend time fighting traffic and finding parking … etc etc etc

Now don’t get me wrong. I OWN 2 personal training / boot camp studios! There can be a LOT of value in going somehere, getting focused, having a specific plan, having coaching and accountability … but what I’m saying is, if you are having trouble getting started, you can start at home, with minimal or zero equipment, with workouts that take maybe 15 or 20 minutes.

You are going to get yourself moving and making some progress and going in the right direction. And as your fitness improves just a little bit, you are going to get the snowball moving and will want to do more.

Make sense?

Try this workout to start, from the Ultimate Cardio – Core Kettlebell Bundle:

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15 Minute At-Home Kettlebell + Bodyweight Workout

1 – plank – 2 x :30 holds; approx 15 seconds rest between sets

2 – KB swings – 4 x 15; approx 30 seconds rest between sets – “variety” (two hand, one hand, hand-to-hand – your choice)

3 – (circuit) 12 push ups + 12 inverted rows OR 8 1 arm KB rows per side + 10 walking lunges (per side) – 3 rounds, rest as little as possible

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That workout is super basic … but, it hits all your major muscle groups, you get some core AND strength AND conditioning work, all at the same time … and it only takes you about 15 minutes to complete.

And the best part is, there are no excuses! You can get started with it today.

To your success! –

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
ForestVance.com

PS – Get over 40 more workouts like this one at the link below:

Ultimate Cardio – Core Kettlebell Bundle (on sale this week only)

Labor Day “Reverse Ladder” KB Workout

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*Our Sept Challenge starts tomorrow! We have a few spots left, and there is still time to apply … but if you want in, please do so ASAP:

=> KBs for Fat Loss Challenge

I am about to head into the gym this morning to lead a special Labor Day boot camp workout.

The nature of being in the fitness industry means that you end up working a lot of times when everyone else is off – nights, weekends, Holidays …

… but honestly, for the most part, I enjoy it!

I ususally miss traffic going into and coming home from work.

Plus, people are generally in a good mood, and not as rushed to be somewhere at a specific time, because they don’t have the stress of work in the back of their mind.

Anyway, here is main part of the workout I have planned for today. If you can’t make it to FVT this morning, try it at home! 😉

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Labor Day “Reverse Ladder” KB Workout

Set your timer. Complete the sequence below as fast as possible. Rest as needed, and make great form a priority:

20 two hand KB swing
5 1 arm KB press per side
10 walking goblet lunge per side
20 inverted row
10 burpees

16 two hand KB swing
4 1 arm KB press per side
8 walking goblet lunge per side
16 inverted row
8 burpees

12 two hand KB swing
3 1 arm KB press per side
6 walking goblet lunge per side
12 inverted row
6 burpees

8 two hand KB swing
2 1 arm KB press per side
4 walking goblet lunge per side
8 inverted row
4 burpees

4 two hand KB swing
1 1 arm KB press per side
2 walking goblet lunge per side
4 inverted row
2 burpees

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Hope that you enjoy that workout, and that you have a great day.

And don’t forget – out Sept Challenge starts tomorrow! We have a few spots left, and there is still time to apply … but if you want in, please do so ASAP:

=> KBs for Fat Loss Challenge

To your success –

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
ForestVance.com

Sample Workout – CORE Kettlebell 2.0

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My original CORE Kettlebell System was the hit of 2018.

Hundreds of fit pros and hardcore kettlebell fans around the world implemented the workouts.

Hundreds of hardcore kettlebell fans who used the workouts themselves, and transformed their bodies in the process.

We even had the first ever CORE Kettlebell Workshop, where we had fit pros from all around the US come to the FVT Studios and learn the system to implement with their clients first hand.

Well NOW … I’ve been working for the last 18 months on IMPROVING the system, making it so that the workouts are even MORE effective and fun and referal – generating …

… and the CORE Kettlebell System 2.0 is almost ready for official release!

As we put the finishing touches on, here is a sample workout from the program:

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Sample Workout – CORE Kettlebell 2.0

FIT PROS – use this done-for-you workout at your next small or large group session
KB ENTHUSIASTS – use this done-for-you workout at YOUR next workout

1 WARM UP

Do the following circuits twice, no rest between circuits. Each exercise
should be done for 30 seconds.

– Alternating shoulder taps
– Bodyweight squats
– Cross body mountain climbers
– High knees

2 MAIN WORKOUT

Workout #7 – Get as many reps as you can of each exercise in the time
written.

Your rest is simply the amount of time that it takes you to transition
between exercises, but the clock keeps running.

Rest for about 90 seconds at the end of the first round, and repeat the
full circuit two times:

– As many pull ups OR inverted rows as possible in 30 seconds
– As many push ups OR knee push ups as possible in 60 seconds
– As many two hand KB swings as possible in 90 seconds
– As many walking KB lunges as possible in 120 seconds
– As many jump rope skips OR jumping jacks as possible in 150 seconds

3 FINISHER

– KB Overhead Carry – 30 seconds per side
– KB Rack Carry – 30 seconds per side
– 2-Arm KB Swing – 30 seconds

Rest 90 seconds

Repeat 3 times

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There you have a sample workout from the new CORE Kettlebell System 2.0 – NEW and UPDATED for 2018.

Stay tuned, it will be available very soon.

To your success! –

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVance.com